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Managing our Mental Health & Staying Well during a Virus Outbreak Responding to 2019-nCOV February 2020

Outbreak Staying Well during a Virus Managing ... - Mind HK · Managing our Mental Health & Staying Well during a Virus Outbreak Responding to 2019-nCOV Februa ry 202 0. There is

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Page 1: Outbreak Staying Well during a Virus Managing ... - Mind HK · Managing our Mental Health & Staying Well during a Virus Outbreak Responding to 2019-nCOV Februa ry 202 0. There is

Managing our Mental Health &Staying Well during a Virus

OutbreakResponding to 2019-nCOV

February 2020

Page 2: Outbreak Staying Well during a Virus Managing ... - Mind HK · Managing our Mental Health & Staying Well during a Virus Outbreak Responding to 2019-nCOV Februa ry 202 0. There is

There is no doubt there is a lot of uncertainty around the current

Coronavirus outbreak, particularly given that the situation is constantly

developing and the information about the virus remains incomplete.

Understandably, this is causing a lot of worry and anxiety for people in

Hong Kong, particularly around how to stay well and healthy. Given the

recent recommendations by the health authorities around ‘social

distancing’, staying in-doors and working from home (as a way to reduce

our risk of exposure to the virus), it’s likely that loneliness and isolation

may develop for some.

It is therefore important to not only consider our physical health during

such challenging times, but also to pay attention to our mental health.

It is normal to feel worried, stressed and anxious when we are faced

with uncertain situations, but the sooner we acknowledge and learn

to take care of our mental health, the healthier and better equipped

we’ll be to cope with the situation we're having to face.

Taking care of your mental health and checking in on others can be

something that we can all do, and there are many ways in which we

can protect our own and others’ mental health.

INTRODUCTION

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Page 3: Outbreak Staying Well during a Virus Managing ... - Mind HK · Managing our Mental Health & Staying Well during a Virus Outbreak Responding to 2019-nCOV Februa ry 202 0. There is

WAYS TO MAINTAIN YOUR WELLBEING

These things won’t take away the threat of coronavirus, but may help us to

manage our wellbeing through this difficult time. Although they may not make

anxiety go away completely, they may improve the way that you are feeling.

www.mind.org.hk

Try to manage overwhelming feelings of anxiety

Maintain a healthy routine and look after your physical health

Connect with others

Try to manage feelings of uncertainty

Try to separate what is in your control and what is out of your control

Attend to and action the things that you do have control over

Try some breathing and mindfulness exercises to help you relax 

Get outside or go for a walk

Keep active/moving

by recognising and acknowledging your emotions regularly, rather than

avoiding them

Get enough sleep, eat regular nutritious meals, try to do some physical

activity. This is especially important if you are currently working remotely or

off work or school.

Talk to someone you trust and spend time connecting with friends or family

who make you happy, but avoid talking only about the coronavirus and the

current situation.  

You can choose a less crowded area or a time when you know there are

less people about to minimise your contact with others

Try to move your body each day, even if you are indoors, as exercise helps

to elevate your mood and lower stress.  If you are physically fit and healthy,

your body will be stronger and better able to fight a virus. 

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Take a break / Switch off from the newsAvoid excessively checking social media and the news

Distract yourself from what’s going on to give yourself a break

Try moving key apps away from the home-screen of your phone for a

while

Turn off notifications from key apps

Engage in an alternative and enjoyable activity instead

www.mind.org.hk

BEACTIVE

TAKENOTICE

GIVECONNECT KEEPLEARNING

Maintain TrainingIf you regularly train at a gym or attend exercise classes, try not to let the

fear of getting ill from sharing a space with others stop you going

altogether. Most gyms maintain good hygiene and have taken extra

precautionary measures to ensure people are able to train in a clean and

safe environment.

In view of the current situation in Hong Kong, the Leisure and Cultural

Services Department (LCSD) has announced that most of the facilities and

programmes will remain temporarily closed until 17th February. Meanwhile,

non-fee charging land-based leisure facilities (including park, playgrounds

outdoor hard-surface pitches, skateboard grounds, skateparks, roller

skating rinks and cycling grounds) will maintain services.

If you do not feel safe going to the gym or a studio, please look into

continuing your training routine by working out at home or outside.

Incorporate an activity from each of the “5 ways to wellbeing” (Give,Connect, Be Active, Take Notice, Keep Learning) into your day*

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Given the current situation around the Coronavirus outbreak, it is natural to feel

stressed, anxious or overwhelmed. Anxiety is what we feel when we are worried,

tense or afraid – particularly about things that are about to happen, or which we

think could happen in the future. Anxiety is a natural human response when we

perceive that we are in danger or under threat. It can be experienced through our

thoughts, feelings and physical sensations. The anxiety that many of us are feeling

around coronavirus is a valid emotion. 

MANAGING ANXIETYIN TIMES OF UNCERTAINTY

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Noticing your mind being preoccupied by stressful events (like how coronavirus is

affecting our lives)

Becoming more sensitive towards news or information regarding the situation

Having trouble staying focused and/or concentrating on work

Having trouble falling asleep or feeling restless

Shallow breathing, faster heartbeat

Constantly checking social media or news sources for information

Our thoughts (how we think about things) are interlinked with how we feel

emotionally and physically. If our minds are filled with a lot of ‘catastrophic’ and

anxious thoughts (e.g. “I won’t be able to keep my family safe during this outbreak”),

then this is likely going to make us feel emotionally distressed and anxious, and in turn,

may impact us physically - e.g. sleeping difficulties, poor appetite, difficulty

concentrating, tiredness and low energy. Changes in our mental well-being can

compromise our physical health and wellbeing, which may make us more vulnerable

towards becoming physically unwell (i.e. making us more susceptible to contracting

seasonal flu-like symptoms).

Most people will feel anxious at times and it’s particularly common to experience some

anxiety while coping with stressful events, changes or situations that we have little

control over, especially if they could have a big impact on your life. It is therefore

really important to be aware of our feelings and to learn to recognise when we, or

others around us, are becoming overwhelmed.

SIGNS THAT WE MIGHT BE BECOMINGOVERWHELMED BY ANXIETY

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Unfortunately, since the emergence of the new Coronavirus, there has been a fair

amount of speculation and fear-mongering on social media and in the press,

which has contributed to a sense of hysteria and panic amongst the general

public. For some people, frightening memories of the 2003 SARS epidemic are

also heightening their fears. 

The spread of “fake news” and unverified information about the virus is causing

unnecessary stress and worry to many, leading to a detrimental impact on

people’s mental health. As our mental health can greatly affect our overall

physical health, the more stressed and anxious we become by reading such

news stories, the potentially more vulnerable we are towards becoming

physically ill.

Avoid excessively checking social media and the news

Allow yourself to check one reliable source once a day if you wish to stay upto date, but try not to exceed this

If you wish to stay up to date, identify reliable sources of information (suchas the WHO and medical sources) rather than relying purely on social mediaor news media

Engage yourself in other activities such as work, connecting withfriends/family or hobbies

Try moving key social media and news apps (that are particularly prone tosensationalism) away from the home-screen of your phone or disabling themfor a while

Turn off notifications from key apps

THE ROLE OF SOCIAL MEDIA

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TIPS ON TAKING A BREAK ANDSWITCHING OFF FROM THE NEWS

It’s also important to remember that often, the epidemic of anxiety can increase

more rapidly than the epidemic of the illness itself. And while doctors and public

health officials have to plan for the worst-case scenarios, it doesn’t mean the worst

case is the most likely outcome. It is entirely reasonable to hope for the best as

long as we prepare for the worst.

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TIPSFor many people, overcoming loneliness is about increasing the levelof social contact that they have with other people, and there aredifferent ways to do this, despite the fact that we aren’t able to go outas much.

ISOLATION AND LONELINESS

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Given the recent recommendations by public health officials around ‘socialdistancing’, staying in-doors and working from home (as a way to reduce ourrisk of exposure to the virus), loneliness and isolation may develop for somepeople. As social beings, most of us feel the need for social interaction andrelationships. Loneliness is the feeling we get when our need for socialinteraction is not fulfilled.

Loneliness and isolation can have a significant impact on mental health. It can contribute to mental health problems, such as anxiety and depression.It is therefore really important to learn to recognise these feelings early,particularly as we are being advised to limit our social contact with others.

Learn to recognise and acknowledge feelings of loneliness

If you aren’t able to go out, try alternative ways of making contact with others.

Phoning, texting, video calling or emailing  friends and family can help you feel more

grounded and remind you that there are people in your life who you can connect with.

Meet people onlineFor many people, the internet is a good way to connect with people and makefriends. There are a huge number of forums, social networks and dating sites thatcan put you in touch with people you share interests with. Some strong and long-lasting relationships start on the internet, including many where people only evermeet online.

Going outside for a walk and observing people in the street, even saying hello to a

neighbour or someone you know, can make you feel a little less lonely (you could

choose a less crowded area or choose a time when you know there are less people

about if you wish to minimise your contact with others).

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If you have a pet at home, spending some quality time with your petcan also help significantly reduce your feelings of loneliness.

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Learn to spend time alone: Given the current situation, it isunderstandable if the people around you are generally wanting tominimise their contact with you, which perhaps makes it really difficult toincrease your social interactions. It may therefore be worth learning howto make the best of being alone and how to feel comfortable in yourown company.

Spending time alone can be rewarding. Being on your own gives youa chance to do something that you enjoy or are interested in. Thiscould be anything, from cooking something new to catching up onyour favourite TV series. 

Focus on the pleasure the activity gives you and the fact that beingalone can be a positive thing.

If you usually avoid being on your own, learning to be alone can behard and may involve facing difficult feelings. However, having timeto think and reflect on things when you’re on your own can be apositive experience. Techniques like yoga, meditation, or keeping ajournal can help you to relax and replace negative thoughts andfeelings with a calmer sense of self.

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To ensure everyone in Hong Kong living with a mental health problem has the recognition,support and respect they need to make the best recovery possible.To provide partnership, collaboration, training, innovation and best practice to facilitate thework of all those involved in improving mental health in Hong Kong.To lead, promote and support the destigmatisation and transformation of community mentalhealth care so that Hong Kong can become a global leader in the field and a model for otherAsian cities.To research and audit these strategies and share them internationally.

www.mind.org.hk

MIND HK'S MISSION AND VISION

Mind HK, established as "Mind Mental Health Hong Kong Limited,” is a registered S88 charity(91/16471) committed to improving awareness and understanding of mental health in HongKong. We collaborate with other local and international mental health charities and provideonline support and training programmes, based on global best practice, to empower anyoneexperiencing a mental health problem and equip them with the resources they need. Throughcollaborative research, Mind HK is leading the way in understanding mental health problems inthe city and providing its population with the right support and resources.

ABOUT MIND HK

RELIABLE INFORMATION ON THE CORONAVIRUSCentre for Health Protection: World Health Organisation (WHO):

www.chp.gov.hk/en/index.html

www.who.int/

If you want to learn more aboutloneliness, mental well-being andother mental health topics, pleasevisit our mental health A to Z: www.mind.org.hk/mental-health-a-to-z/

If you like to learn more on how tocheck in on others, please visit:www.howokayareyou.com

If you are experiencingstrong levels of distressor trauma which areinterfering with your life,remember that you donot have to face it alone,and that help isavailable.

Emergency hotline: 999The Samaritans 24-hour hotline (Multi-lingual): (852) 2896 0000 Samaritan Befrienders Hong Kong 24-hourhotline (Cantonese only):

Suicide Prevention Services 24-hourhotline (Cantonese only): (852) 2382 0000

(852) 2389 2222

More crisis supportservices can be foundhere: mind.org.hk/find-help-now More non-urgentsupport services canbe found here:mind.org.hk/community-directory/

For emergency supportplease contact:

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©2020 Mind Mental HealthHong Kong Limited.All rights reserved.

www.mind.org.hk

Email: [email protected]

Tel.: 3643 0869

Address:Mind HK, Unit D, 9/F

One Capital Place 18 Luard Road Wan Chai,

Hong Kong

CONTACT US